Sunday, February 07, 2016

Goalty, 6MTWW

Played a couple rounds of goalty (2-5, 5-4, 2-5?) before heading over to the 6MTWW tournament, also on the polo fields. Crushed pretty much every opponent, outside a good game against some GW players and alumni, until we hit Kerrigan's team in the semis and couldn't work back from an early deficit. Closed out around 11-13 or something like that when I threw a swing pass that got gobbled up for a callahan by Anthony. Brutal way to end it.

Saturday, February 06, 2016

Winter League, Lift

15-9 vs Kerrigan's team--made a couple nice plays and felt good moving on the field.

Hit up the YMCA after lunch to do some MP-style stuff, but was feeling pretty beat up. Audibled to the following:

10min SMR, 20min mobility
Death by front squat (on the minute) at 155lb: 1, 2, 3, 4, 5, 6, 0

10-9-8-7-6-5-4-3-2-1 for time:
Pushups, kettlebell swings 20kg
(Did handstand pushups for the first three rounds)
Finished in 4:50

30min stretching

Friday, February 05, 2016

Coaching

Warmed up and participated for a full practice: mini, reset drills, savage scrimmages with 6v6.

Thursday, February 04, 2016

Soccer, Sprints, Coaching

Won 3-2 in a back-and-forth game by squeaking in a stoppage-time goal. I didn't squeak it in, of course, but I got some good running in on defense, and made contact on a corner that bounced hard and fast over the goal. Still not very skilled, but enjoying the challenge.

Before practice: 10x(3x40yd) in ~0:20 with 0:40 rest

Was a little off pace for the first, made it in under 0:20 for the next 4 or 5, but was behind by a second or so for the last few. It was more difficult than I thought it would be.

2 hour practice: more zone, mostly focused on defense.

Wednesday, February 03, 2016

MP Lift

500m row in 1:36
20min SMR/stretching
30min mobility/activation

Narrow grip overhead squat: 5 at 95; 3 at 135lb
Front squat: 2 at 165, 185; 1 at 190; 2 at 135, 165, 175, 185; 1 at 190lb

5 rounds:
Trap bar deadlift: 2 at 315lb
Single leg broad jump: 2 per leg
Front plank reach: 10 per arm at +20lb

4 rounds:
Bench press: 2 at 170
DB bent-over row: 4 per arm at 65lb
DB dead bug: 10 per side at 8lb plus ankle weights

Tuesday, February 02, 2016

Coaching

2 hour practice, mostly zone

Monday, February 01, 2016

MP Lift, Indoor

500m row in 1:40
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 165lb at 6:0:1
Bilateral squat jump and stick: 3
Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric landmine deadlift: 5 at 125lb at 5:0:1
10 banded ab wheel roll-outs

70-64 vs Green (after taking half 40-27 and then being down by 12ish after they went on a huge run...)

Sunday, January 31, 2016

Goalty

2 hours pickup goalty in the snow, lots of fun

Saturday, January 30, 2016

Winter League, MP Lift

Won a 5v5 outdoor league game in the snow, 15-5

500m row in 1:37
20min SMR/stretching
20min mobility/activation

4 rounds per tri-set:

Side-loaded eccentric RLESS: 5 per leg at +80lb at 5:0:1
Eccentric single arm DB press: 5 at 40lb at 5:0:1
15 toe-touches

Single leg eccentric valslide hamstring curl: 6 at 6:0:1
Eccentric pushup: 6 at +20lb at 5:0:1
Turkish get-ups: 3 per arm at 12kg

Single leg eccentric squat: 5 per leg at 5:0:1
Eccentric chinup: 5 at 5:0:1
Half kneeling cable chop: 10 per side at 110lb
Half kneeling cable lift: 10 per side at 60lb

Thursday, January 28, 2016

Coaching

2 hour outdoor practice, mostly zone. Played.

Wednesday, January 27, 2016

MP Lift

500m row in 1:43
30min SMR/stretching
30min mobility/activation

5 rounds:
Front squat: 2 at 190lb
Squat drop jump: 3 at BW

4 rounds:
Trap bar deadlift: 2 at 305lb
Single leg broad jump: 2 per leg
Front plank reach: 8 per arm at +10lb

4 rounds:
Bench press: 2 at 170; 3 at 155, 160; 2 at 165lb
DB bent-over row: 4 per arm at 60lb
DB dead bug: 10 per side at 5lb

Tuesday, January 26, 2016

Coaching

2 hour outdoor practice: zone. Also played a bit, because: zone.

Monday, January 25, 2016

MP Lift

500m row in 1:33
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 154lb at 6:0:1
3 bilateral squat jump and stick
Resistance band half kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1
Eccentric heel drop: 10 per leg straight leg
12 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 115lb at 5:0:1
Eccentric chinup: 6 at 5:0:1
Half kneeling cable chop: 10 per side at 100lb
Half kneeling cable lift: 10 per side at 50lb

Thursday, January 21, 2016

Coaching

2 hour practice, also warmed up and played for most of it because it was too cold not to.